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  6. Flour vs. Bulgur dry

Flour vs. Bulgur dry — In-Depth Nutrition Comparison

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Summary of differences between Flour and Bulgur dry

  • Flour has more Selenium, Vitamin B1, Folate, Vitamin B2, and Iron, while Bulgur dry has more Manganese, Fiber, Magnesium, Phosphorus, and Vitamin B6.
  • Bulgur dry covers your daily need of Manganese 103% more than Flour.
  • Flour contains 15 times more Selenium than Bulgur dry. While Flour contains 33.9µg of Selenium, Bulgur dry contains only 2.3µg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Bulgur, dry.

Infographic

Flour vs Bulgur dry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
3
:
7
Bulgur dry
Bulgur dry
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Selenium +1373.9%
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Contains more Manganese +346.9%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Selenium +1373.9%
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Contains more Manganese +346.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
4
:
4
Bulgur dry
Bulgur dry
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Equal in Vitamin E - 0.06
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Equal in Vitamin E - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Bulgur dry
Bulgur dry
Contains more Water +32.4%
Contains more Protein +19%
Contains more Fats +35.7%
Contains more Other +228.3%
Equal in Carbs - 75.87
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +32.4%
Contains more Protein +19%
Contains more Fats +35.7%
Contains more Other +228.3%
Equal in Carbs - 75.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -33.2%
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +31%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -33.2%
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +31%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Bulgur dry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Bulgur dry Opinion
Net carbs 73.61g 63.37g Flour
Protein 10.33g 12.29g Bulgur dry
Fats 0.98g 1.33g Bulgur dry
Carbs 76.31g 75.87g Flour
Calories 364kcal 342kcal Flour
Sugar 0.27g 0.41g Flour
Fiber 2.7g 12.5g Bulgur dry
Calcium 15mg 35mg Bulgur dry
Iron 4.64mg 2.46mg Flour
Magnesium 22mg 164mg Bulgur dry
Phosphorus 108mg 300mg Bulgur dry
Potassium 107mg 410mg Bulgur dry
Sodium 2mg 17mg Flour
Zinc 0.7mg 1.93mg Bulgur dry
Copper 0.144mg 0.335mg Bulgur dry
Manganese 0.682mg 3.048mg Bulgur dry
Selenium 33.9µg 2.3µg Flour
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.06mg 0.06mg
Vitamin B1 0.785mg 0.232mg Flour
Vitamin B2 0.494mg 0.115mg Flour
Vitamin B3 5.904mg 5.114mg Flour
Vitamin B5 0.438mg 1.045mg Bulgur dry
Vitamin B6 0.044mg 0.342mg Bulgur dry
Folate 183µg 27µg Flour
Vitamin K 0.3µg 1.9µg Bulgur dry
Tryptophan 0.127mg 0.19mg Bulgur dry
Threonine 0.281mg 0.354mg Bulgur dry
Isoleucine 0.357mg 0.455mg Bulgur dry
Leucine 0.71mg 0.83mg Bulgur dry
Lysine 0.228mg 0.339mg Bulgur dry
Methionine 0.183mg 0.19mg Bulgur dry
Phenylalanine 0.52mg 0.58mg Bulgur dry
Valine 0.415mg 0.554mg Bulgur dry
Histidine 0.23mg 0.285mg Bulgur dry
Saturated Fat 0.155g 0.232g Flour
Monounsaturated Fat 0.087g 0.173g Bulgur dry
Polyunsaturated fat 0.413g 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
29%
Bulgur dry
Minerals Daily Need Coverage Score
59%
Flour
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.